Tuesday 7-5-16
Warmup
400 m run
3 rounds
10 SDLHP (35/25)
10 KB swings (35/25)
10 goblin squats (35/25)
WOD
5 rounds
3 muscle ups
7 OHS (95/75)
Monday 7-4-16
Happy 4th, we’ll have one class at 10:00 am
Warmup
Row 500 m
3 rounds
10 pullups
10 push-ups
10 squats
WOD
Back squats
5-5-5-5-5
Sunday 7-3-16
Open gym 2:00-3:00
Saturday 7-2-16
In teams of two,
7 min AMRAP
-bar hangs
-burpee box jumps
Then,
3 min per station
1 min rest between
-tire flips
-hammer strikes
-sandbag movement
-farmers carry
-row for cals
Friday 7-1-16
Warmup
400 m run
3 rounds
10 hang cleans (45/35)
10 push jerks (45/35)
10 OHS (45/35)
WOD
5 rounds
500 m row
10 push Jerks (115/75)
Thursday 6-30-16
Warmup
500 m row
3 rounds
10 ring rows
10 low ring muscle-ups
10 sec bottom squat hold
WOD
Tabata
Pull-ups
Push-ups
Squats
Wednesday 6-29-16
Warmup
50 double unders
3 rounds
10 pullups
10 squats
10 burpees
WOD
20 min AMRAP
-200 m run
-5 HSPU
-10 SDLHP (75/55)
Tuesday 6-28-16
Warmup
400 m run
3 rounds
10 jumping jacks
10 lunges
10 push-ups
Wod
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
Monday 6-27-16
Warmup
500 m row
3 rounds
10 deadlifts (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
Wod
Cleans
1-1-1-1-1-1-1
Sunday 6-26-16
Open gym 2:00-3:00